Kale, fresh, cooked, no added fat vs Spinach, cooked
In short
One serving each: 60 calories in kale, fresh, cooked, no added fat (1 cup, 130 g), 109 calories in spinach, cooked (1 cup, 185 g). More in kale, fresh, cooked, no added fat: vitamin C (2×), calcium (2.5×), fiber and riboflavin.
More in spinach, cooked: vitamin K, magnesium (4.3×), vitamin A, folate (2.8×) and 9 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 cup (130 g) · 4.1 g protein · 6.2 g carbs (1.1 g sugars) · 2.1 g fat
1 cup (185 g) · 6.1 g protein · 5.6 g carbs (0.89 g sugars) · 6.8 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in one serving of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Vitamin K453% vs 852%
544 µg vs 1,022 µg
- Vitamin C101% vs 50%
91.1 mg vs 44.8 mg
- Magnesium11% vs 47%
45.5 mg vs 196 mg
- Vitamin A35% vs 71%
319 µg vs 636 µg
- Folate16% vs 45%
65 µg vs 179 µg
- Vitamin E6% vs 34%
0.92 mg vs 5.1 mg
- Calcium27% vs 11%
354 mg vs 142 mg
- Vitamin B611% vs 27%
0.2 mg vs 0.46 mg
- Sodiumlimit10% vs 21%
235 mg vs 488 mg
- Potassium10% vs 21%
485 mg vs 969 mg
- Copper8% vs 18%
0.074 mg vs 0.17 mg
- Fiber20% vs 12%
5.7 g vs 3.3 g
- Choline<1% vs 8%
0.65 mg vs 41.3 mg
- Saturated fatlimit1% vs 8%
0.25 g vs 1.6 g
- Total fat3% vs 9%
2.1 g vs 6.8 g
- Riboflavin (B2)35% vs 30%
0.46 mg vs 0.38 mg
- Protein8% vs 12%
4.1 g vs 6.1 g
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Cholesterollimit0 mg · 3.7 mg0%·1%
- Carbohydrates6.2 g · 5.6 g2%·2%
- Iron2.2 mg · 2.2 mg12%·12%
- Phosphorus76.7 mg · 87 mg6%·7%
- Zinc0.55 mg · 0.89 mg5%·8%
- Selenium1.3 µg · 0 µg2%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Thiamin (B1)0.14 mg · 0.14 mg12%·12%
- Niacin (B3)1.6 mg · 1 mg10%·6%
- Vitamin B120 µg · 0 µg0%·0%
From USDA FoodData Central: Kale, fresh, cooked, no added fat (Survey (FNDDS) 2709600), Spinach, cooked (Survey (FNDDS) 2709620). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.